Classic action of shoulder muscle exercise. When we exercise at the right time, it is more conducive to promoting blood circulation. At the same time, it can also improve physical fitness. Proper exercise is good for health, and exercise can prevent the three highs. Let's take a look at the classic movements and knowledge of shoulder muscle exercise.
Classic action of shoulder muscle exercise 1 dumbbell front flat lift
Action essentials:
1, feet shoulder-width apart, trunk straight, head up and chest out. Hold the dumbbell, bend the elbow slightly, and fix the angle.
2. When moving forward, feel the deltoid lift the whole arm. At this time, the elbow angle is fixed, and the dumbbell can be lifted to the arm parallel to the shoulder. When you put it down, the elbow joint angle remains unchanged and fixed, feel the force on the anterior deltoid muscle of the shoulder and return to the preparatory action.
note:
1, dumbbells should be as light as possible (elastic belt will do) to avoid injury.
2. Don't shrug your shoulders when doing this action, so as not to stimulate the shoulder muscles too little.
Dumbbell side lift
Action essentials:
1. Stand with your feet shoulder-width apart, your back straight, and hold a dumbbell in each hand and hang it at your sides.
2. Lift the dumbbell horizontally from both sides of your body until it is parallel to your body. Then slowly fall back to the original position.
note:
1, dumbbell lateral lifting is one of the most common exercises to exercise the shoulders. You should not shrug your shoulders during exercise, otherwise the load cannot be concentrated on the shoulders.
2. Exercise shoulder muscles by lifting dumbbells sideways to avoid shaking the body and affecting the effect.
3, dumbbells should not be too heavy, which will cause shoulder injury.
Dumbbell shoulder pressure
Action essentials:
1. Stand or sit on a bench, spread your feet naturally and lay flat on the ground, keep your legs stable, keep your hips as close as possible to the backrest, tighten your waist and don't stick to the backrest, tuck in your abdomen and hold out your chest, hold the bell on both sides of your head with both hands, hold the dumbbell in the middle with both hands, lift it from both sides of your body, keep the included angle between the big arm and the small arm at 90 degrees, and look straight ahead with your palms.
2. Inhale deeply and push the dumbbells from both sides of your body. The fists are opposite to your eyes and intersect directly above your head, but don't touch the dumbbells. Inhale when you fall and practice repeatedly.
note:
1, dumbbell shoulder pressing can increase the shoulder circumference well, and load can increase the shoulder strength and girth rapidly.
2. If the weight used is heavy, be careful not to straighten the elbow joint to avoid injury.
3. Don't shake or swing your body during exercise, and don't push up with external force.
Scott elevator
Action essentials:
1. Hold the dumbbell on your chest with your palms facing each other, then swing your elbows to the side and back to make your palms move forward, and then clamp your elbows forward on your chest; Say it again.
2. Breathing method: inhale when swinging backwards and exhale when swinging forward.
note:
1. Dumbbell should swing to the side and back slowly, and the height is similar to that of the head, and cannot exceed the height of the head.
2.Scott Press is an action initiated by Mr. Olympia Larry Scott, through which shoulder muscles are developed.
Dumbbells alternately lift forward.
Action essentials:
1, keep a natural standing posture, or stand close to a 45-degree inclined stool with dumbbells hanging in front of your legs with both hands.
2. Lift the left dumbbell forward and upward, and bend the elbow slightly until it is above the line of sight. Then, slowly put down the reduction; Put down the left dumbbell and lift the right dumbbell forward at the same time, and repeat in turn.
note:
1, when lifting, keep the whole body upright, keep your arms straight, and concentrate your thoughts on the front bundle of the deltoid muscle of the shoulder.
2. Use the heavy arm in parallel to avoid injury; Lightweight ones can be lifted to the top of your head.
Barbell neck press
Action essentials:
1, stand naturally with two feet and shoulder width. Hold the bar with both hands, slightly wider than the shoulders.
2. Lift the barbell to the shoulder with the palm up; Push the barbell up to your face until your arms are straight above your head; Then slowly restore.
note:
1, barbell neck pushing forward is the action of deltoid muscle exercise and the most effective action of shoulder exercise.
2. Be careful not to swing your wrist during exercise and keep it fixed to avoid injury.
Lateral lifting of tensioner
Action essentials:
1, stand naturally, hold the handle of the anterior pituitary with one hand, bend your elbow slightly, and put your fist and eyes forward.
2. Hold the handle of the tensioner with one hand, and pull the cable from behind, while the other hand can hold the instrument for balance.
3. Pull up slowly until the arm is balanced with the ground, and the elbow and palm should be at the same height. Keep your palms down at all times.
4. At a high point, pause for one second, slowly return to the starting point, and repeat the specified number of times; Then repeat the above action with the other hand.
note:
1, in the process of exercise, let the deltoid muscle of the shoulder contract hard, instead of relying on the external rotation of the back arm and shoulder to achieve the purpose of lifting.
2. Traction training can be placed at the end of shoulder muscle exercise, with moderate weight and standard movements.
The stretcher bearer leaned over and lifted horizontally.
Action essentials:
1. Bend down close to the horizontal position, stand with your feet shoulder width apart, hold the handle of the stretcher with the palms of your hands facing each other, bend your upper body forward to be parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back.
2. Lift the two handles to the sides until the upper arm is parallel to the back, preferably beyond this position, stop for a while, and then put down the handles to recover. Do it repeatedly.
note:
This action always exists in the process of action because of the resistance of the stretcher, which has a strong stimulation to the deltoid muscle of the shoulder and has a good exercise effect.
Shoulder muscle exercise classic action 2 1, dumbbell exercise side lift exercise
Preparation posture: feet open, shoulder-width, arms hanging to the sides, dumbbells in both hands, fists and eyes forward. Action; Slowly raise your arms from both sides to shoulder height, pause for a moment, slowly put them down, and return to the prepared posture. This action is repeated 20 times.
This action can also be carried out with one arm, alternating left and right.
Essentials; Keep your upper body upright when standing, and don't shrug when lifting. Function: mainly develop the lateral deltoid muscle.
2. Pre-lifting posture, feet are shoulder-width apart, arms are straight and drooping, dumbbells are held forward in both hands, and fists and heels are inward.
Action: Use force on the left shoulder and left arm, slowly lift the dumbbell from the front of the body to the top of the head, pause for a moment, and then slowly put the arm straight down and return to the ready posture. Alternate left and right. This action is repeated 20 times.
Essentials: Keep your upper body upright, straighten your elbow when you lift it, don't move too fast, and don't borrow.
Function: mainly develop the anterior side of deltoid muscle. It also has effects on pectoral muscle, trapezius muscle, anterior muscle and upper arm muscle.
3. Bend over and lift horizontally
Preparation posture: feet open, shoulder width apart, straight legs bent, upper body bent forward by about 90, arms straight and naturally drooping, holding dumbbells, fist eyes forward.
Action: straighten your arms, slowly lift the dumbbell forward to shoulder level, pause for a moment, and then return to the preparation posture along the original path. This action is repeated 20 times.
Essentials: Hold your chest out, lift your upper arm slightly, don't lift your upper body to borrow money, lift your elbows and shoulders horizontally and tighten. Relax your arm when you put it down. Function: mainly develop the posterior strength of deltoid muscle. 2. Stretcher practice (1) forward flexion.
Preparation posture: Stand naturally with your feet, hold the handle on one side of the puller with your feet, hang your right arm in front of your right leg naturally, and hold the handle on the other side of the puller with your right hand.
Action: Bend your arm while keeping your elbow straight, so that your right arm can be lifted to the right side of your body until your right upper limb is flush with your shoulder. After a short pause, slowly lower your arm and return to the ready posture. Then step on the stretcher with your left foot, and move your left arm as above, alternating left and right. Repeat the above actions for 20 times. Key points: the handle of the stretcher should be fixed properly, and the elbow joint should not be bent when bending the arm.
Function: mainly enhance the strength of the front side of deltoid muscle.
After reading the specific introduction above, do you have an impulse to move? But because everyone's physique will be different, the effect of exercise will be different, but everyone should always believe that persistence is victory. As long as you keep exercising, the results you want will definitely show up. I hope you can exercise your perfect figure through my sharing.